How to Build Bigger Arms: Increase Biceps & Triceps Size

New Delhi: A chiseled body, 6-pack abs, massive looking biceps, and triceps! This is what all men dream of. Well, the good news is that it is not impossible! We bring you the best tips on building biceps and triceps muscles.

Common Mistakes to Avoid

The number one mistake that most people do is aimlessly doing biceps curls and triceps extensions. As beginners, rather than benefiting you, it could be harmful to you.

Curls and Extensions — Beginners need exercises like squats and dead-lifts to build overall muscle mass, not isolation exercises like curls. You need to lift heavy to gain muscle mass, but you can’t lift heavy with isolation exercises.

Over training your arms — Arms have small muscles, which are used in almost all exercises from holding the bar to bench-press. You can’t train them 5 days a week. Muscles grow when they rest.

Ignoring other muscles — If you overlook other muscles of your body, it can lead to gaining muscles disproportionately. Your arms can become too big as compared to the rest of your body and you might end up looking funny.

Not taking a proper diet — You will never get those 18″ if you do not take proper diet and you will never get your dreamed body. You must gain weight to build bigger arms. It is often advised that you need to gain at least 15lb for every inch of muscle you want to add. Check the muscular potential table and how much you need to weigh in order to increase your biceps size.

How to Build Bigger Arms

Eat More. You need to increase your calories intake in order to gain weight. Most men need at least 3000kcal/day. Thin people with fast metabolism need even more than that. Start eating at least four meals a day – breakfast, lunch, dinner, and a post-workout meal.

Get Stronger. Build up on your stamina slowly. They say with strength comes the size. Increase your squats to 140kg/300lb, bench press to 100kg/220lb, and dead-lifts to 180kg/400lb. This will increase your overall muscle mass.

Rest. Muscles grow when the body is at rest. Give your arms a break, they’re small muscles.

Track Progress. Weigh yourself and measure your arms every 2 weeks. If you are not achieving the results, you would know that there is something wrong with your training or diet.

Avoid Curls. Increasing your squats and dead-lift will build your arms faster than biceps curls and triceps extensions.

Best Exercises:

Biceps. Barbell Rows work your biceps because you hold the bar and pull it towards you. Your arms bend as they would in a biceps curl, but the weight is a lot heavier because you engage more muscles.

Triceps. Bench Press and Overhead Press work your triceps hard. You are pressing the weight away on every rep. Your arms would straighten as they would on a skull-crusher, but the weight is heavier because more muscles are involved.

Forearms. Dead-lifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.

That said, you could add chin-ups and dips to strong-lifts for extra arm work. These exercises are better than biceps curls or skull-crushers because the weight is heavier. Chin-ups force you to pull your body weight. Your body weight is heavier than the weight you would use on a biceps curl. You can, therefore, work your arms with more weight on chin-ups because it works several muscles at the same time.

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